Diet Chart For vitamin c

1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
5. Avoid alcohol
6. Avoid aerated and artificially sweetened drinks.

Fortunately, it is not very difficult to overcome this deficiency. Vitamin C is found in abundance in citrus fruits and berries as well as in germinated grains and pulses and in coriander leaves. What you should remember however, is that Vitamin C cannot be stored by the body. All the excess gets flushed out, which is why it is important to have at least some amount of Vitamin C every day.

While Vitamin C does not have any toxic side effects, when taken in large quantities i.e. more than 2000mg per day consistently (equivalent to eight 250mg concentrated vitamin C tablets), it can cause excessive urination, skin rash and kidney stones, which should of course be avoided.

1. Citrus Fruits: The most common source of Vitamin C is citrus fruits. It is said that one lime or orange per day may be enough for one to get their required dose.
2. Bell Peppers: Whether you are baking an Italian casserole or tossing vegetables in an Asian stir-fry, make sure to add bell peppers for your Vitamin C kick.
3. Broccoli: This wonder vegetable is a storehouse of benefits. Packed with Vitamin C, include it in your salads.
4. Papaya: Just half a cup of papaya can give you enough of the vitamin for the entire day. It’s many other benefits are additional motivation to have the fruit.
5. Strawberries: A bowl of strawberries and cream may be sinful but it is also packed with Vitamin C.
6. Tomatoes: Eaten raw, tomatoes have plenty of the vitamins. Eat them plain or toss them in a salad, add them into sandwiches or burgers, tomatoes are the most versatile fruit to eat.